Saltine cracker vs. Paratha — In-Depth Nutrition Comparison
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Summary of differences between Saltine cracker and Paratha
- Saltine cracker has more Iron, Vitamin B2, Vitamin B1, Folate, Selenium, and Vitamin B3, however, Paratha is higher in Fiber, and Manganese.
- Saltine cracker covers your daily need of Iron 76% more than Paratha.
- Saltine cracker has 12 times more Folate than Paratha. While Saltine cracker has 124µg of Folate, Paratha has only 10µg.
- Paratha has less Sodium.
These are the specific foods used in this comparison Crackers, saltines, fat-free, low-sodium and Bread, paratha, whole wheat, commercially prepared, frozen.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+379.5%
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Zinc
+14.6%
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Selenium
+201.4%
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Calcium
+13.6%
Contains
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Magnesium
+42.3%
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Potassium
+20.9%
Contains
less
Sodium
-46.8%
Contains
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Manganese
+65.5%
Equal in Phosphorus - 120
Equal in Copper - 0.146
Contains
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Iron
+379.5%
Contains
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Zinc
+14.6%
Contains
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Selenium
+201.4%
Contains
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Calcium
+13.6%
Contains
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Magnesium
+42.3%
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Potassium
+20.9%
Contains
less
Sodium
-46.8%
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Manganese
+65.5%
Equal in Phosphorus - 120
Equal in Copper - 0.146
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin B1
+370.9%
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Vitamin B2
+676.3%
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Vitamin B3
+212.2%
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Folate
+1140%
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Vitamin K
+44.1%
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Vitamin A
+∞%
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Vitamin E
+1025%
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Vitamin B5
+19.2%
Equal in Vitamin B6 - 0.08
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Vitamin B1
+370.9%
Contains
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Vitamin B2
+676.3%
Contains
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Vitamin B3
+212.2%
Contains
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Folate
+1140%
Contains
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Vitamin K
+44.1%
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Vitamin A
+∞%
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Vitamin E
+1025%
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Vitamin B5
+19.2%
Equal in Vitamin B6 - 0.08
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+65.1%
Contains
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Carbs
+81.5%
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Other
+38.4%
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Fats
+725%
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Water
+885.3%
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Protein:
6.36 g
Fats:
13.2 g
Carbs:
45.35 g
Water:
33.5 g
Other:
1.59 g
Contains
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Protein
+65.1%
Contains
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Carbs
+81.5%
Contains
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Other
+38.4%
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Fats
+725%
Contains
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Water
+885.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-95.8%
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Monounsaturated Fat
+2602.1%
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Polyunsaturated fat
+262.6%
Saturated Fat:
0.244 g
Monounsaturated Fat:
0.142 g
Polyunsaturated fat:
0.685 g
Saturated Fat:
5.826 g
Monounsaturated Fat:
3.837 g
Polyunsaturated fat:
2.484 g
Contains
less
Saturated Fat
-95.8%
Contains
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Monounsaturated Fat
+2602.1%
Contains
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Polyunsaturated fat
+262.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 79.6g | 35.75g |
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| Protein | 10.5g | 6.36g |
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| Fats | 1.6g | 13.2g |
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| Carbs | 82.3g | 45.35g |
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| Calories | 393kcal | 326kcal |
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| Starch | 31.5g |
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| Fructose | 0.35g |
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| Sugar | 0.38g | 4.15g |
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| Fiber | 2.7g | 9.6g |
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| Calcium | 22mg | 25mg |
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| Iron | 7.72mg | 1.61mg |
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| Magnesium | 26mg | 37mg |
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| Phosphorus | 113mg | 120mg |
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| Potassium | 115mg | 139mg |
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| Sodium | 849mg | 452mg |
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| Zinc | 0.94mg | 0.82mg |
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| Copper | 0.145mg | 0.146mg |
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| Manganese | 0.637mg | 1.054mg |
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| Selenium | 21.4µg | 7.1µg |
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| Vitamin A | 0IU | 6IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.12mg | 1.35mg |
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| Vitamin B1 | 0.518mg | 0.11mg |
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| Vitamin B2 | 0.59mg | 0.076mg |
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| Vitamin B3 | 5.714mg | 1.83mg |
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| Vitamin B5 | 0.39mg | 0.465mg |
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| Vitamin B6 | 0.085mg | 0.08mg |
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| Folate | 124µg | 10µg |
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| Vitamin K | 4.9µg | 3.4µg |
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| Tryptophan | 0.138mg |
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| Threonine | 0.287mg |
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| Isoleucine | 0.378mg |
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| Leucine | 0.716mg |
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| Lysine | 0.29mg |
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| Methionine | 0.18mg |
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| Phenylalanine | 0.514mg |
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| Valine | 0.439mg |
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| Histidine | 0.224mg |
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| Cholesterol | 0mg | 1mg |
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| Trans Fat | 0.034g |
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| Saturated Fat | 0.244g | 5.826g |
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| Monounsaturated Fat | 0.142g | 3.837g |
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| Polyunsaturated fat | 0.685g | 2.484g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 2.386g |
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| Omega-6 - Gamma-linoleic acid | 0.006g |
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| Omega-3 - ALA | 0.064g |
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| Omega-3 - Eicosatrienoic acid | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
14%
Minerals Daily Need Coverage Score
76%
46%
Comparison summary
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 3.77g)
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 5.582g)
Which food contains less Sodium?
Paratha contains less Sodium (difference - 397mg)
Which food is lower in glycemic index?
Paratha is lower in glycemic index (difference - 21)
Which food is cheaper?
Paratha is cheaper (difference - $2.4)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.